Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

by Aubrey Marcus

Cigarettes steal an average of thirteen years from a smoker’s life, and have contributed to a kool 20 million deaths since 1964. What’s worse, they also kill innocent bystanders. The CDC estimates that 41,000 people die every year from secondhand smoke.

a good cup of coffee feels somewhere between a warm hug and a hard drug.

cow sugar (aka skim milk)

the Oura ring,

James Altucher recommend taking a dump if you are stuck with your writing.

Whatever is worth doing at all is worth doing well. —PHILIP STANHOPE, 4TH EARL OF CHESTERFIELD

Time is the wrong metric to use when we evaluate work. Because it’s not just about how much time you work, it’s about how effectively you use that time.

our bodies basically make us walking construction cranes, and our minds love nothing more than to play Legos with real life.

The average person works 90,000 hours in his life. That’s a long time to be miserable.

Studies shows that bad odor is not only distracting but in some cases can elicit emotions like anger and disgust.

Sitting for more than three hours a day can cut two years off your life expectancy, even if you exercise regularly.

LEARN TO SAY NO

large piece of yellow paper is the word “NO!” written in block letters.

Put it up next to the piece of paper with your mission written on it, so in the morning and after lunch, when you are reviewing your emails, you feel empowered to ignore most of them, answer only those that are most important or urgent to you, and to respond with a (more polite) no to those making demands on your time and energy that do not service your mission. No, I’m not interested. No, I can’t attend. No, I’m not available. No, I won’t do that. The more you say no via email, the more effective you will be.

when it comes to productivity at work, first things first: invest in an expensive pair of noise-canceling headphones or a white noise machine. You want to drown out what’s going on out there, so you can focus on what’s going on in front of you.

turn off every kind of notification you can.

attention is time, and that is the only resource you cannot renew. So guard it well.

figure out your mission, write it down and put it somewhere you’ll see it.

Make sure you practice good posture,

embrace the grind,

You’re not at work to fuck around. You’re at work to do work. Go, hero, go.

75 percent of the world’s food produced from only twelve plant and five animal species, the lack of biodiversity in our diet is failing to support our “second brain.”

our culture’s maniacal focus on calories instead of nutrients has left our bodies unbalanced and undernourished.

fiber is a big part of what gives fruit its solid-state structure. Without it, most fruits would just be juice balloons ready to spill out all over the place.

Sugar-sweetened beverages contributed to a staggering 60 percent increase in childhood obesity.

IDEAL SOURCES: Yams, sweet potatoes, sprouted or fermented grains, certain fruits

IDEAL SOURCES: Coconut oil, animal fats, avocado, grass-fed butter, egg yolk, olive oil, MCT oil, cacao butter

You aren’t just what you eat, you’re also what what you eat ate.

PROTECTIVE FOODS

Omega-3 fatty acids

IDEAL SOURCES: Chia, flax, and sacha inchi seeds; wild-caught fish like sockeye salmon, sardines, and mackerel; grass-fed beef (as long as it isn’t grain-finished)

Antioxidants

Polyphenols

chocolate, red wine, and green tea.

Anthocyanins

dark fruits like blackberries, blueberries, açaí, black currant, and cherries, as well a...

Curcuminoids

turmeric—whose

Garlic

Sulforaphane

broccoli, Brussels sprouts, and cabbage

IDEAL SOURCES: Dark chocolate, red wine, green tea, berries, black rice, turmeric and black pepper, garlic, broccoli sprouts

VITAMIN- AND MINERAL (MICRONUTRIENT)–RICH FOODS

Cauliflower

Seaweed/sea veggies

Organ meat

Avocado oil has the highest smoke point of all cooking oils.

If anyone is trying to trick you into eating something by making it a different color, you probably don’t need to eat it. Real food is delicious.

we’re a nation of tired people.

This is the postlunch drag.